Tri-coloured quinoa salad jars
Salad in a jar - ready in less than twenty minutes. This high-protein lunch option will be sure to get you through the rest of the workday!
Serves: 2
Time to make: 20 mins
Total cost: $10.40 / $5.20 per serve
(at time of publication)
Ingredients
- ½ cup quinoa (see tips)
- spray olive oil
- 200g firm tofu, sliced
- cracked black pepper
- 1 cup thinly sliced Swiss brown mushrooms
- 2 spring onions, chopped
- ¼ cup currants
- 2 oranges, segmented, juice reserved
- 2 celery stalks, diced or thinly sliced
- 2 tablespoons chopped tamari almonds
- 2 teaspoons sesame oil
- 2 teaspoons miso paste
- 2 teaspoons mirin (see tips)
- 1 small clove garlic, crushed (optional)
- 1 teaspoon toasted sesame seeds, to serve (optional)
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Instructions
1 In a small saucepan, cook quinoa following packet instructions. Remove from heat and set aside to cool.
2 Spray a large non-stick frying pan with oil and set over a medium heat. Season tofu with pepper and fry for 2-3 minutes each side, or until golden. Set aside to cool.
3 In 2 jars, layer quinoa, mushrooms, spring onions, tofu, currants, orange, celery and almonds. Place lids on jars and refrigerate overnight.
4 Meanwhile, in a small screw-top jar, shake to combine sesame oil, miso, mirin, garlic (if using) and the reserved orange juice. Refrigerate overnight.
5 When ready to eat the salad at work, pour dressing over and scatter with sesame seeds. Serve.
Variations
Make it gluten free: Check tofu, tamari almonds, miso and mirin are gluten free.
HFG tip
Try to find a mix of red, white and black quinoa, or make your own mix for extra colour.
If you can’t find mirin, use 1 teaspoon of sugar instead.
Nutrition Info (per serve)
-
Calories 563cal
-
Kilojoules 2360kJ
-
Protein 24g
-
Total fat 25g
-
–Saturated fat 3g
-
Carbohydrates 55g
-
–Sugars 29g
-
Dietary fibre 12g
-
Sodium 260mg
-
Calcium 370mg
-
Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
